Workout on the treadmill - how long you should really train for
Whether you enjoy training and it's your favorite hobby, you want to lose a few pounds or you're preparing for a marathon - the treadmill is the perfect machine for you. But of course, training doesn't work according to the "a lot helps a lot" method, on the contrary: too much training can ruin your initial successes. So you like training on the treadmill, find out how often and for how long you should do it here.
Health aspects and getting started
Every body is different and every sporting challenge is different. If you are experiencing pain or sore muscles, it makes sense to take longer breaks than suggested here. Sore muscles in particular are an important warning signal from your body, as they are caused by micro-tears in the muscle bundles. And this gets worse, not better, with more training (as some sports instructors would have told you in the past).
Generally speaking, muscles need 48 hours to fully recover, so each training day requires a rest day. As a rule, this means three training days a week. Monday, Wednesday, Friday or Tuesday, Thursday, Sunday - your training plan could look something like this.
Effective training or rather efficient training on the treadmill - how long is a session?
When it comes to the length of your workout, you should learn to differentiate between efficient and effective. Short but intensive sessions are efficient, while long sessions on the treadmill are also effective.
The question here is how much time you can actually set aside for training and what you enjoy more. Of course, it is also worth varying the units. Anything that offers variety is generally good for your body and motivation. However, especially at the beginning, you should use slower sessions with occasional walking to get used to the treadmill and the strain on your joints . It's not just your muscles that need the breaks to grow, but also your knees and ankles. The treadmill is just as effective as running outdoors and puts the same strain on and strengthens your joints.
The duration of training on the treadmill should be 15 to 30 minutes for three sessions a week. More intensive sessions can be shorter, that's the rule of thumb. You should also allow your body 2 minutes warm-up and 2 minutes cool-down. If you are training for a particularly long run such as a marathon, longer sessions are also a good way to test your endurance. Even then, however, short interval training is often the better alternative. It is also more entertaining and you have more time for other things. After all, a day off from the treadmill doesn't mean you can't train your upper body.
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Editorial team fitnessmarkt.de (EA)
Image credit: #189350226 nutthaseth AdobeStock
Published on: 25 January 2018